Back Workouts

We offer a huge range of free workout plans designed specifically to build a strong, wide and thick back. Find the best workout for your fitness goal, experience level, training style, and equipment access. If you need somewhere to start, check out The Back Day Burnout: A Big Thick Back Workout.

All Back Workouts

4 Week V-Taper Building Workout Routine
Build that coveted V-Taper and completely transform your physique with this 4 week back and shoulder workout. Simply add it to your current routine!
86.8K Reads 15 Comments
8 Week Chest And Back Workout Routine
This back and chest specialization workout is performed 2 days per week and combines a day of heavy compound movements along with a second rest-pause day.
755.2K Reads 65 Comments
Pull ups
This upper body workout will help women build shoulder and back development and strength. It requires only a set of dumbbells.
726.5K Reads 31 Comments
18 Week Chin Up & Dip Program
Chin ups and dips are 2 overlooked but important bodyweight exercises. This 18 week workout protocol features a single training day dedicated to these movements.
538.4K Reads 194 Comments
Back Blast! 8 Week Program to Build Your Back
Blast your back with this back workout and experience some serious back gains! This comprehensive workout hits every muscle in the back for optimal growth!
48.5K Reads 0 Comments
The Back Day Burnout: A Big Thick Back Workout
Want to do a back workout that will challenge you and leave you feeling as though you've really accomplished something? Try the Back Day Burnout Workout!
213.9K Reads 8 Comments
2 Workouts To Help Grow Your Back in 8 Weeks
Upgrade your back with this ultimate back workout program that includes 2 separate workouts that'll take your back development to the next level!
49.5K Reads 0 Comments
8 Week Intense Back Workout
This 8 week intense back workout uses variation and intensity techniques to really get some serious growth in your back muscles! Bust through plateaus!
432.9K Reads 185 Comments
The Perfect Back Workout to Increase Your Wingspan
Want to increase the overall size of your back muscles? Check out this workout guaranteed to increase your wingspan by adding muscle mass to your back.
77.9K Reads 0 Comments
The Cobra Workout: Heavy High Volume Back Program
Want to look like a cobra? Build an impressive V-taper with two great workouts; a high intensity day to begin the week & some serious volume to end it!
157.3K Reads 11 Comments
Maximize Back Muscle Growth With This Intense 4 Week Superset Workout
Emphasize your back muscles with this 4 week Superset routine that's designed to intensify and maximize your time at the gym for killer results.
62.4K Reads 3 Comments
3 Week Muscular Back Building Rotation
Build a bigger back by rotating through 3 unique workouts. Week one is hard and heavy, week 2 features higher reps and week 3 is moderate reps and exercises.
172.2K Reads 13 Comments
2 Best Exercises For Building a Wide Back
Learn which two moves are key to building a wide and thick upper back. Then, check out the workout using the two moves to improve your overall physique!
192.6K Reads 5 Comments
Superset & Triset Chest And Back Workout
Blast your back and chest in the same workout with this high volume, intense superset and triset-focused training plan from Cory Gregory and MusclePharm.
134K Reads 8 Comments
Beginner Back Workout
This back workout has been designed for new lifters looking to build some muscle. It comprises of 3 exercises and 7 sets targeting all major muscle groups in the back.
379K Reads 31 Comments
Back, Shoulders And Traps Workout
Bro: it's time to work the torso. Set aside chest, bicep & abs for a moment. This workout helps you beef up your back, shoulders and traps, and fill out that t-shirt.
598.7K Reads 37 Comments
Sean Sullivan's Back Specialization Workout
Beef up your back with this back specialization routine from natural bodybuilding champion Sean Sullivan.
315.1K Reads 37 Comments
Growing Wings: A Julie Michaelson Back Workout
Figure competitor Julie Michaelson provides nutrition advice, and an incredible back workout along with training tips.
314.7K Reads 13 Comments
8 Weeks To A Stronger Deadlift
This 8 week peaking cycle is for experienced pullers who want to beef up their lagging deadlift. Feature includes a sample workout with recommended assistance exercises.
75.9K Reads 10 Comments
Mass Performance Program - Day 4: Upper Body
Get ready for cannonball delts and boulder shoulders! Day 4 training will hit your shoulders from all angles and finish with some arm blasting isolation work.
44.9K Reads 2 Comments
Monster Traps Workout
Massive traps can transform an ordinary bodybuilder into an extraordinary bodybuilder. Build big, beefy, beastly trap muscles now!
214.3K Reads 37 Comments
Volume, Cluster & Strength Back Workout
Build a beefy back using 3 distinct and powerful cycles. Lift rotation focuses on heavy strength building exercises, muscle building volume work and pump-inducing cluster sets.
65.8K Reads 11 Comments
Big Traps: 2 Day Trapezius Building Workout
This 2 day per week specialization workout is designed to target lagging traps using unique and demanding exercise variations. A sample 4 day muscle building split is provided.
114.3K Reads 5 Comments
Build a "Hoss" Back w/ Fouad Abiad's Back Workout
Build a "Hoss" back with Fouad "Hoss" Abiad's heavy bodybuilder back workout! See which exercises this 20 year bodybuilding vet selects and why!
38.7K Reads 1 Comment
John Meadows: His Journey, Brand, & Back Workout
IFBB Pro John Meadows' work ethic is like no other. Read about his humbling journey to competing in front of his home town at this years Arnold Classic.
46.5K Reads 1 Comment